Verticals today 4 sets


5 blocks,  then 9 blocks,  then twelve blocks from 4 to 8 reps per set



  1. 1 legged bounding like a triple jumper in a straight line for 10 to 12 bounds, also bounding at 45 degree angles across the same distance, letting more than 200 pounds of heavy bags collide into my body after pushing them full force and letting them swing into my stationary firm foundation, and a fifth set of jumping vertical with 1 extra board so 13 boards and 5 reps before i lifting with the cables for my upper back and shoulders, and doing some lower back lifts on the inclined bench with 2 lb weights and shoulder rotation

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